Why Does My Lower Back Hurt When I Run?

If you have just started to go on more runs regularly or are someone who is an experienced runner, then you are probably aware of ways you can prevent injuries whilst running. 

Why Does My Lower Back Hurt When I Run?

Many runners are often focused on ensuring their ankles and knees are protected, that protecting their backs can slip their minds.

Especially since back pain is something that a lot of people experience in their everyday life, they tend to ignore it. 

However, if you are trying to be more active, then experiencing lower back pain every time you run can be really frustrating and can impact your progress.

Well, that is where we come in to help. In this guide, we are going to walk you through the reasons why your lower back hurts when you run, so you know how to prevent this from happening. 

What Causes Lower Back Pain During Running?

When it comes to lower back pain, you might be aware of the reasons that might cause it during your everyday life, such as sitting down for too long.

However, when it comes to experiencing lower back pain during a run, it might leave you feeling a little perplexed. 

Well, part of the reason why your lower back might be hurting during running is as a result of the way your back is positioned throughout the day.

As mentioned before, sitting down all day is bad for your back. This is because your back is kept in a relaxed position rather than being worked and strengthened.

On top of this, some positions we sit in can actually cause pressure on your lower back which can lead to pain. 

So how does this impact your back when running? Well, running is considered to be a high-impact exercise which is an exercise that puts a lot of impact on your joints.

If your joints are not used to a lot of high impacts then starting a high-impact exercise can cause you to feel pain. 

Some of the most common reasons why people feel pain in their lower back when running are because the back muscles are not strong enough to support the person when they are running and the runner has overworked themselves. 

When a runner does not have the strength in their muscles to support their back when they are running, then they are likely going to be running in a bad form.

Having a bad form when running can also contribute to lower back pain. Also, when discussing muscles for support, we also mean having good core strength as this is constantly engaged when running. 

If a runner has pushed themselves too much, they might actually cause more damage. So, by overworking an area that is not used to being worked, it can cause you to feel pain. 

However, there are also other factors that could be causing pain in your lower back when running.

If the problem persists regardless of the exercises you do then it is important to see a doctor to rule out any underlying health issues that could be causing your lower back pain when you are running.

Why Does My Lower Back Hurt When I Run?

Reasons Why You Get Lower Back Pain After A Run

Some people don’t feel any lower back pain until they have stopped running. So what causes this type of lower back pain? 

As you can imagine, pain experienced in the lower back after running has similar causes to pain felt when running.

However, there are other reasons you might be experiencing lower back pain after running. 

Quality Of Your Shoe 

A common reason people experience any pain when they are running is that they do not have the right shoes or their shoes are worn out. 

When you run with running shoes that are worn out it means that your shoe doesn’t have the right arch and you could be running in flat shoes.

Running with flat shoes or shoes with not enough support means the shoes do not absorb the shock and this puts pressure on the lower back.

So after running your lower back might be sore and in pain. 

You Need To Hydrate

Running takes a lot of energy and you need to make sure you are staying hydrated on your run.

Without staying hydrated, your muscles can begin to cramp or and you might experience muscle spasms. 

Muscle spasms can occur in your lower back which might be the cause of your pain after you’ve been for a run. 

Ways To Prevent Lower Back Pain Caused From Running

If you’ve experienced pain in your lower back when you are running, then you are probably looking for a way you can prevent this from occurring the next time you go on a run.

Well, the good news is there are some things you can do to prevent lower back pain. 

Warm-Up And Stretch

It is vital that you do a proper warm-up before you go on a run. By warming up, you are allowing the muscles in your body to get used to being moved. 

It is also important that you stretch your muscles for the exact same reason. Stretching your muscles every day can help reduce the stress that is put on your lower back. 

Strength Training

Strength training helps you build muscles and make your muscles stronger. Doing this can ensure that your muscles are able to support your back when you are running.

Run On Softer Surfaces

We’ve discussed that running is a high-impact exercise, but there are ways to lessen the impact.

Choose softer surfaces to run on as the impact on your lower back will not be as harsh. This means avoiding concrete and opting for a rubber track. 


There are many reasons your lower back hurts when you run.

However, the most common ones involve overworking your back, having bad form when running, and putting too much pressure on your back. 

We hope this guide has helped you understand why your lower back hurts when you run and how to prevent this pain. Thank you for reading! 

Richard Harris